Результат исследования кажется даже более удивительным, чем результаты Шонфилда о накачке 30ПМ. По сути это разминка до отказа - то, что вроде считается глупостью, но тут оказалось, что она суперэффективна...
но при этом они делают акцент на интенсивности (т.е. возможно в группе где не было предварительного истощения .. просто было мало тренировочного объема для сравнимого роста с группой с предварительным истощением)
... It is important to note that the increase in training volume from the additional set is effective only when the training intensity (workload) is sufficient to promote an adaptive stimulus of strength and hypertrophy. Campos et al. (2002) have reported that an 8-week traditional training program involving 2 sets of 20–28 repetitions (high-volume, low-intensity) did not result in muscle fiber hypertrophy. In contrast, a low-volume, moderate-intensity protocol (3 sets of 9–11 repetitions) promoted a significant increase in the CSA of the 3 major muscle fiber types (I, IIa, and IIx) (Campos et al. 2002). Additionally, previous studies showed that gains in muscle strength are inhibited when muscular endurance training is performed concurrently (Bell et al. 1991; Hickson 1980; Sale et al. 1990), suggesting that an increase in training volume can decrease the training intensity and, thus, suppress the training effects on muscle strength. ...
The results of these studies show that high-volume, low-intensity protocols result in a greater increase in muscular endurance than low-volume, highintensity protocols...
To define the usefulness of this protocol in other populations (e.g., women and older subjects) and muscle groups (e.g., muscles of the upper body extremities), future studies should be performed to clarify the physiological (e.g., potential for inducing overtraining) and metabolic (e.g., GH, testosterone, lactate,
and cortisol levels) responses to prolonged training (>8 week) and to determine how including this set with other types of exercise affects a periodized training program.
про опыт испытуемых правда ни слова ... и про регулярность тренинга до ... но перед этими 8 неделями сделали 3 подготовительные недели
принципы отбора такие
To qualify as participants, the following criteria for the subjects were required: (1) not be vegetarian, (2) have not ingested any ergogenic supplement or anabolic steroids for the 6 months prior to the start of study, (3) have not ingested any medication that could affect muscle growth or the ability to train intensely during the study, (4) not be involved in the practice of systematized physical activity more than 2 days per week, for the 6 months prior to the start of study, (5) have a detailed description of their lifestyle and daily food intake, and (6) have medical approval for the practice of physical exercise.
Сообщение изменено: Znatok Ne (04 апреля 2016 - 12:10)
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